How to do the Side-lying Oblique Crunch
Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
Place your left hand behind your head.
Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The obliques rotate and side-bend your trunk, and resist both. Side planks, Pallof presses, woodchops and carries cover every job.
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